ROASTED BEET JALAPENO & TEMPEH SANDWICH

I shared a Jalapeno Paprika Hemp Spread recipe the other week and mentioned I made a pretty epic sandwich that featured this spread. It was fun to get a bit creative with a sandwich by adding roasted beets, tempeh, and of course that zippy spread. I have a hard time calling this one a recipe - think of it simply as inspiration for a truly delicious sandwich.

ROASTED BEET JALAPENO & TEMPEH SANDWICH

INGREDIENTS: (yields 2 servings)

• 4 slices, organic sourdough bread
• 4 slices tempeh
• 1 avocado, sliced
• 1 red beet, roasted
• 1 cup carrot, sprialized or grated
• 1 cup sunflower sprouts
• 2 tbsp olive oil
• a pinch sea salt

JALAPENO PAPRIKA HEMP SPREAD:

INGREDIENTS:

• 1 green jalapeno pepper, finely chopped
• 1/2 cup hemp seed
• 1/4 cup apple cider vinegar
• 2 tbsp nutritional yeast
• 1 garlic glove, minced
• 1 tbsp lemon juice
• 1 tbsp water
• 1 tsp paprika
• 1/2 tsp sea salt

INSTRUCTIONS:

1. Wash and slice beet, toss in olive oil and sprinkle with sea salt. Bake in the oven at 425 degrees for 45 min.

2. While beets are roasting make the Jalapeno Paprika Hemp Spread by following this recipe.  Set aside. 

3. Wash and dry sprouts, wash and sprialize or grate carrot and slice avocado. Set aside.

4. Pan fry tempeh in olive oil until golden brown on both sides.

5. Slice bread, spread Jalapeno Paprika Hemp Spread on both slices of bread, and layer beets, tempeh, avocado, carrots, and sprouts. 

RAINBOW RICE BOWL

My go to meal when in a hurry is generally a bowl of some sort with a cooked grain, some combination of vegetables (generally whatever is in the fridge at the time), soy (tempeh or tofu), nuts/seeds and a simple at home dressing. Lately, I just can't get enough of this Rainbow Rice Bowl. I love the combination of warm brown rice with fresh colourful raw vegetables, but what makes this dish truly amazing is the addition of the Creamy Lemon Garlic Hemp Sauce. I could rave about this dressing for days! It's the most recent staple to my weekly repertoire, and adds flavour and richness to so many dishes. Not to mention how incredibly good for you it is- all of the wonderful details about this sauce are in the post found here. 

RAINBOW RICE BOWL: a nutritious meal complete with protein, whole grains, fibre and rich in vitamins. 

INGREDIENTS: (yields 1. adjust vegetable measurements to your liking) 

• 3 cups water 
• 1 1/2 cup rice, uncooked 
• 1/3 cup tempeh, sliced and cubed 
• 1/2 cup swiss chard, ribboned 
• 1/2 avocado, sliced 
• 1/3 cup tomato, diced 
• 1/3 cup celery, sliced 
• 1/3 cup beet, spiralized or julienned 
• 1/3 cup carrot, spiralized or julienned 
• 1 tbsp olive or sesame oil 
• cilantro, to top 

CREAMY LEMON GARLIC SAUCE INGREDIENTS: 

• 1/2 cup lemon, juice 
• 3/4 cup olive oil 
• 1/3 cup hemp seeds 
• 2 tbsp water 
• 1.5 tbsp tamari 
• 1 tbsp raw honey 
• 1 tbsp ginger, grated 
• 1 garlic glove, minced 

INSTRUCTIONS: 

1. Cook rice using stove top method, or using a rice cooker. 

2. While rice is cooking, wash and prep vegetables and set aside. 

3. Make sauce according to recipe found here. Set aside. 

4. Cut tempeh and toss in chosen oil. Heat pan, and lower heat to med-low and pan fry tempeh until golden brown and crispy on the outside. 

5. In a bowl add desired rice, approx. 2 tbs of sauce and mix. Then top rice bowl with vegetables and cilantro to season. 

I like to serve this in a large deep bowl, mix everything up and enjoy! 

HEALTHY KITCHEN ESSENTIALS

Having the right items stocked in your kitchen is the first step to eating clean and maintaining healthy routines. It's so easy to get off track and off balance if you don't have the proper items to work with when it comes time to eat.

Cleanse your kitchen of the items that are holding you back, taking up space, and making the kitchen difficult to navigate. Then set yourself up for success by stocking the cupboards and fridge with these nutrient rich, whole foods items that are versatile and easy to incorporate into snacks, breakfast, lunch, and dinner. 

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HEALTHY KITCHEN ESSENTIALS: 

1. GRAINS + NOODLES: steel cut oats, rolled oats, quinoa, brown rice, wheat berries, buckwheat groats, buckwheat soba noodles, brown rice pasta, Sprouted Whole Grain Ezekiel Bread, white popcorn kernels (helpful for late night snacking) 

2. FRUITS + VEGETABLES: tomatoes/cherry tomatoes, avocado, pear, apple, orange, grapefruit, frozen blueberries, lemon, broccoli, celery, cucumber, zucchini, carrot, sweet potato, napa cabbage, kale, arugula, red or yellow pepper, beet, green onion, garlic, ginger root

3. SOY: tofu, tempeh 

4. SWEETENERS: raw local honey, pure organic maple syrup

5. MILK, YOGURT + EGGS: almond milk, coconut milk, goat yogurt, free-range eggs

6. DRIED HERBS + SPICES: cinnamon, cayenne, chili flakes, turmeric, marjoram, bay leaves, sage, oregano, basil, rosemary, black peppercorn, sea salt, Japanese Seven Spice, nutritional yeast (not a herb or a spice but used for flavouring like one) 

7. NUTS + SEEDS: raw almonds, raw walnuts, raw cashews, raw brazil nuts, hemp seeds, chia seeds, raw pumpkin seeds, sunflower seeds, sesame seeds

8. DRIED FRUIT: goji berries, apricots, dates 

9. BEANS + LEGUMES: black beans, white beans, lentils, chickpeas

10. OILS: olive oil, coconut oil, sesame oil, avocado oil, grapeseed oil

11. VINEGARS: apple cider vinegar, red wine vinegar, white wine vinegar, rice vinegar

12. SPREADS + SAUCES: almond butter, hummus, tamari, tahini, dijon mustard, seeded mustard 

13. TEA: green tea, matcha powder, mint tea, dandelion tea and powder

14. CHOCOLATE: raw and/or organic dark chocolate

All of my recipes are based on some combination of the above ingredients- click here for a few of those and check back in for weekly clean eating inspiration. 

NOTE: This is a personal list of items that work for me. This list has not been developed for sensitivities to wheat, dairy and/or soy. 

MATCHA GREEN SMOOTHIE

I recently started adding matcha green tea powder to my morning smoothies. Not only is matcha packed full of nutritional benefits, it also contains caffeine and other properties that boost energy. So on mornings when I'm tight for time, adding a little bit of matcha to my breakfast feels like I'm killing two birds with one stone.

So what is "matcha" anyway?  Matcha is green tea leaves finely milled to form a fine powder. For centuries the Japanese have used matcha in part of a traditional tea ceremony that includes the preparation, serving, and drinking of matcha. Buddhist monks have also relied on this powder to keep them awake and focused during long days of meditation.  

A few benefits of matcha: 

• high in antioxidants 
• detoxifies the body by removing heavy metals and toxins 
• increases metabolism and helps the body burn calories 
• improves cognitive abilities and concentration 
• contains cancer fighting properties 
• increases energy levels 
• boosts immunity 
• helps relieve stress 

MATCHA GREEN SMOOTHIE: a healthy and energizing breakfast or snack on the go. 

INGREDIENTS: (yields 1 serving) 

• 1 cup of spinach 
• 1 banana 
• 1 cup of water 
• ½ granny smith apple (core removed, chopped) 
• ½ kiwi (skin removed) 
• 2 tbsp chia seeds  (I added these in at the last minute so they didn't make the ingredients picture above) 
• 1 tbsp raw honey 
• ½ tsp matcha green tea powder
• 2-3 ice cubes 

Wash and prep fruits and vegetables and add to your blender. Add water, chia seeds, matcha green tea powder, and ice cubes. Blend until smooth, pour and enjoy. 

CRANBERRY CACAO ENERGY BITES

I created this recipe a few years ago when a friend had expressed concerns that her two young girls were becoming extremely active with extracurricular sports and equally stubborn about what they did not want to eat. I took this as a challenge and developed these energy bites to please a six year old's tastes, and a worried mother's common sense. To my delight, these bite size, protein and fiber packed treats were a hit! The girls call them D' Bites (D for Dani), but we'll call them Cranberry Cacao Energy Bites. Their name seems to have a better ring to it, don't you think? 

CRANBERRY CACOA ENERGY BITES: a protein and fiber packed energy treat for on the go. 

INGREDIENTS: 

• 8 dates pitted and chopped 
• 1/2 cup almond butter 
• 1/2 cup dried organic oats 
• 1/2 cup raw walnuts 
• 1/3 cup dried cranberries diced 
• 1/4 cup raw pumpkin seeds
• 1/4 cup raw cacoa nibs 
•  1/4 cup + 2 tbsp ground flaxseed
• 6 tbsp chia seeds (3 tbsp in recipe, 3 tsp roll the balls in) 
• 3 tbsp cacao powder 
• 2 tbsp raw shelled hemp hearts 
• 2 tbsp coconut oil 
• 1 tsp organic maple syrup 
• 1/2 tsp cinnamon 
• 1/4  tsp fine sea salt 

INSTRUCTIONS: 

1. Place pitted dates in food processor or Vitamix (add 1 tbsp of water if using the Vitamix) with coconut oil, and process until it's a smooth paste. 

2. Take date paste and mix into a mixing bowl with all the other ingredients. 

3. Once all the ingredients are mixed together well, place in the fridge to cool for 30 minutes. 

4. Roll the mix into bite size balls, and then roll each ball through the chia seeds to cover surface entirely. 

5. Store in freezer.  

POMEGRANATE SEED YOGURT PARFAIT

The yogurt parfait is a regular on my roster of breakfast combinations, packed full of fibre, protein and enough fuel to keep me energized until lunchtime. However, every couple of weeks it becomes monotonous, and requires some new flair in the fruit department. With a regular rotation of banana, apple, pear, and grapefruit, inevitably one fruit becomes boring. Thankfully pomegranates are in season! These lovely little seeds are crunchy and tart, packed full of antioxidants and vitamins, and scream of holiday cheer this time of year, making them a delightful addition to the yogurt parfait. 

POMEGRANATE SEED YOGURT PARFAIT: aids digestion, promotes health and increases energy 

INGREDIENTS: (yields 1 serving)

• 3/4 cup goat yogurt 
• 1/2 cup pomegranate seeds 
• 2 tbsp chia seeds
• 2 tbsp hemp seeds 
• 2 tbsp raw pumpkin seeds 
• 1 tbsp raw walnuts 
• pinch of cinnamon 

Place yogurt in a bowl and top with the remaining ingredients. Mix and enjoy. 

HEALTH BENEFITS

GOAT YOGURT: rich in calcium, high in fatty acids, immune booster, contains agents that help metabolize iron and copper. 

POMEGRANATE: anti-inflammatory, antioxidants, promotes heart health, rich source of vitamins A, C, E and folic acid. 

CHIA SEEDS, HEMP SEEDS, WALNUTS & PUMPKIN SEEDS (combined): anti-inflammatory, contains antioxidants, packed with omega 3 and 6 fatty acids, rich source of vitamin B complex and vitamin E and high in minerals, promotes heart health and circulation, high in fibre, and contains tryptophan which helps regulate sleep and improve mood. 

CINNAMON: contains antioxidants, high levels of manganese, controls blood sugar, aids in cancer prevention, and reduces LDL cholesterol levels.